Bootcamp
Monday, August 7th, 2023 - Bootcamp
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
-Into-
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Wall Ball Thrusters
Ring Rows
Inchworm Push-Ups
Supermans
Clean and Jerk Technique Breakdown: (With Coach Using PVC)
5 Push Jerks
5 Split Jerks
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Clean Muscle
5 Clean Power
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
-Into-
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Wall Ball Thrusters
Ring Rows
Inchworm Push-Ups
Supermans
Clean and Jerk Technique Breakdown: (With Coach Using PVC)
5 Push Jerks
5 Split Jerks
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Clean Muscle
5 Clean Power
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Bathroom Break and Scaling Options:
WOD
Workout Format
As Many Rounds as Possible in 28 Minutes In Teams of Four
Competitive
800M Run Together
Pair A : 4 Rounds of DT - You Go I Go (95/65)
Pair B: 8 Rounds of Bear Complex - You Go I Go (95/65)
Pair A : 4 Rounds of DT - You Go I Go (95/65)
Pair B: 8 Rounds of Bear Complex - You Go I Go (95/65)
Performance
800 Meter Run Together
Pair A: 4 Rounds of DT - You Go I Go (65/45)
Pair B: 8 Rounds of Bear Complex - You Go I Go (65/45)
Pair A: 4 Rounds of DT - You Go I Go (65/45)
Pair B: 8 Rounds of Bear Complex - You Go I Go (65/45)
Lifestyle
600 Meter Run Together
Pair aA: 4 Rounds of DT - You Go I Go Rounds
Pair B: 8 Rounds of Bear Complex - You Go I Go Rounds
DT
12 Deadlift
9 Hang Power Clean
6 Push Press
Bear Complex
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Pair aA: 4 Rounds of DT - You Go I Go Rounds
Pair B: 8 Rounds of Bear Complex - You Go I Go Rounds
DT
12 Deadlift
9 Hang Power Clean
6 Push Press
Bear Complex
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Cooldown
1 Minute per Stretch per Side
Single Leg Seated Hamstring Stretch
Forearm Stretch
Single Leg Seated Hamstring Stretch
Forearm Stretch